01 · Recorded performance
Today's Performance
4.60 seconds
Your recorded 40-yard dash result.
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TrackFIT™
Performance intelligence · Athlete scouting report
40-yard dash · Motion DNA™
John P. · Athlete Performance Assessment
40-Yard Dash
Your 4.60-second sprint shows strong acceleration and a clear maximum-velocity window. The greatest opportunity is holding that speed longer: velocity begins to decline after step 14, with braking and contact stability contributing to the drop through the finish.
Height: 6′0″Weight: 170 lb22 stepsPeak speed: 21.6 mph
Today's performance
4.60 s
Your 40-yard sprint result
01 / TrackFIT results
Your Four Performance Results
Your recorded time and three performance targets, from immediate technical improvements to your long-term ceiling.
02 · Immediate potential
Today's Potential
4.48–4.52
Your potential performance through improved ground contact, reduced braking, and longer maximum-velocity retention.
03 · Development pathway
6–18 Month Potential
4.38–4.42 s
Your 6–18 month 40-yard target through stronger acceleration, improved contact efficiency, and better speed retention.
04 · Long-range performance
Lifetime Body Ceiling
4.30 s
Your long-term 40-yard performance ceiling as sprint strength, mechanics, and maximum-speed retention develop.
What the clock doesn't show
Your 4.60-second result reflects more than acceleration. You reach 21.6 mph at step 14, but fall to 18.6 mph at the finish. Improving the quality and timing of your ground contacts is the clearest route to carrying more speed into the final steps.
Peak speed21.6 mphStep 14
Finish speed18.6 mphStep 22
Velocity change−3.0 mphPeak to finish
Decline beginsStep 15Speed-retention priority
Motion DNA™58.2Movement signature score
02 / Sprint analysis
Your Speed Profile
Your speed rises through acceleration, reaches 21.6 mph at step 14, and then gradually decreases over the final eight steps.
Step-by-Step Velocity
Speed (mph) at each of the 22 steps. The shaded portion highlights where velocity begins to decline.
Steps 1–9 · AccelerationSpeed rises steadily through the drive phase.
Steps 10–14 · Maximum velocityYour highest speed is achieved at step 14.
Steps 15–22 · Velocity retentionSpeed declines as braking and contact demands rise.
Your Strength
Your acceleration produces a strong velocity curve, and you reach a genuine maximum-speed phase. The opportunity is to preserve that speed more consistently through the final contacts.
Your Primary Limiter
Foot placement, ankle reactivity, and late-swing control become increasingly important after step 14. Reaching ahead of your hips and slower contact release reduce forward speed.
03
TrackFIT™ performance intelligence
Movement Mechanics
Your movement pattern and the mechanics behind your result.
Peak speed
21.6 mph
Maximum speed reached at step 14
Finish speed
18.6 mph
Preserve velocity through step 22
First decline
Step 15
The first drop in maximum-speed retention
All 22 Steps
| Step | Speed | Change from previous | Race phase |
|---|---|---|---|
| 1 | 4.1 mph | — | Acceleration |
| 2 | 7.2 mph | +3.1 mph | Acceleration |
| 3 | 10.9 mph | +3.7 mph | Acceleration |
| 4 | 13.4 mph | +2.5 mph | Acceleration |
| 5 | 15.2 mph | +1.8 mph | Acceleration |
| 6 | 16.8 mph | +1.6 mph | Acceleration |
| 7 | 18.0 mph | +1.2 mph | Acceleration |
| 8 | 19.1 mph | +1.1 mph | Acceleration |
| 9 | 20.0 mph | +0.9 mph | Acceleration |
| 10 | 20.6 mph | +0.6 mph | Maximum velocity |
| 11 | 21.1 mph | +0.5 mph | Maximum velocity |
| 12 | 21.3 mph | +0.2 mph | Maximum velocity |
| 13 | 21.5 mph | +0.2 mph | Maximum velocity |
| 14 | 21.6 mph | +0.1 mph | Maximum velocity |
| 15 | 21.5 mph | -0.1 mph | Velocity decline |
| 16 | 21.3 mph | -0.2 mph | Velocity decline |
| 17 | 21.2 mph | -0.1 mph | Velocity decline |
| 18 | 21.0 mph | -0.2 mph | Velocity decline |
| 19 | 20.7 mph | -0.3 mph | Velocity decline |
| 20 | 20.2 mph | -0.5 mph | Velocity decline |
| 21 | 19.5 mph | -0.7 mph | Velocity decline |
| 22 | 18.6 mph | -0.9 mph | Velocity decline |
04
TrackFIT™ performance intelligence
Impact & Effort Forces
How your body applies useful effort and handles the demands of ground contact.
Force Profile by Step Group
Green: forward Effort Forces. Orange: Impact Forces. Bars show the central reading within each force band; the table provides the complete ranges in pounds.
| Steps | Effort Forces | Impact Forces | Effort relationship |
|---|---|---|---|
| 1–5 | 120–220 lb | 480–700 lb | 29% |
| 6–10 | 90–180 lb | 450–660 lb | 24% |
| 11–14 | 70–150 lb | 400–600 lb | 22% |
| 15–22 | 40–120 lb | 450–720 lb | 14% |
Forward Effort Through the Sprint
Your forward-effort relationship declines as the sprint progresses.
Why the Relationship Matters
The early steps convert a greater share of ground contact into forward drive. Later in the sprint, your effort contribution falls while impact remains substantial. That helps explain the loss of velocity from 21.6 to 18.6 mph.
Focus: force transfer
Make each contact more effective by landing beneath the hips, keeping the ankle stable, and releasing the ground quickly.
05
TrackFIT™ performance intelligence
Motion DNA™ & TrackFIT Score
Your individual movement signature, performance strengths and score profile.
Your Movement Signature
Motion DNA™
58.2 / 100
Your priority is better speed transfer.
Contact stability, stiffness timing, and force transfer are the clearest areas for improvement. Your posture score provides a foundation to build upon, while targeted work can improve the consistency of your sprint mechanics.
Movement Performance Breakdown
Transfer efficiencyForward effort relative to ground-contact load
58
Posture / hip controlUpright mechanics at maximum velocity
74
Foot-contact stabilityControl and placement at ground entry
61
Stiffness timingReactivity and release from contact
63
Movement consistencyRepeatability from step to step
70
Right Hamstring · Late-Swing Control
Improving late-swing timing and control can help position the foot more effectively before ground contact, reducing reaching and unnecessary braking.
Left Quadriceps and Hip Flexor · Timing
Improve rhythm and movement coordination through front-side mechanics so each step returns efficiently beneath the hips.
Ankles · Stiffness and Reactivity
Build reliable ankle stiffness and quick ground contact to reduce collapse and improve the transfer of force into forward speed.
Posture · Maximum-Velocity Retention
Stay organized through the hips and trunk as speed increases. Stable positioning supports consistent stride rhythm and faster release from the ground.
06
TrackFIT™ performance intelligence
What Closes the Gap
The physical and mechanical changes that can improve your result.
01 · Right hamstring
Improve late-swing control so the foot returns beneath the hips instead of reaching forward as peak speed declines.
02 · Left hip and quadriceps chain
Improve coordination and step-down timing during the final third of the sprint.
03 · Foot and ankle elasticity
Develop stiffer, more stable contacts so forward Effort Force remains useful from step 15 to the finish.
07
TrackFIT™ performance intelligence
Performance Development Plan
Your next performance targets and priorities for the next assessment.
01 · Protect Maximum Velocity
Build the ability to sustain your highest speed with controlled, repeatable mechanics.
- Flying 10-meter sprints with complete recovery and technical consistency.
- Wicket runs emphasizing upright posture and clean contacts beneath the hips.
- Stop repetitions when mechanics or speed quality begins to decline.
02 · Improve Force Transfer
Improve the amount of forward movement gained from each contact.
- Low-volume pogo hops and ankle-reactivity work.
- Dribbles and A-skip rhythm drills for controlled foot entry.
- Step-down mechanics to reduce reaching and braking.
03 · Strengthen Your Motion DNA
Target the movement qualities that influence late-sprint mechanics.
- Right-hamstring late-swing control and strength endurance.
- Left quadriceps and hip-flexor mobility and timing.
- Consistent foot stability and ankle stiffness on both sides.
Speed decline beginsStep 17+
Finish-speed target19.5+ mph
Peak-speed foundation21.6 mph
Immediate time potential4.48–4.52 s
Your TrackFIT Conclusion
John, you have the speed to run faster than 4.60. Your analysis points to an identifiable speed-retention issue beginning at step 15. The biggest opportunity is to improve ground-contact efficiency and maintain the velocity you already produce. TrackFIT makes that opportunity visible, measurable, and coachable.